21.12.17
IRIDIUM CrossFit – CrossFit
Sprint each round as fast as possible.
Try to keep each round to 2:00 or less.
Perform the overhead walking lunges unbroken.
Warm-up
HANDSTAND WALK PROGRESSION + DOUBLE UNDER PRACTICE | 12:00
Spend 1:00 working through slow successful reps of the progression.
Partial Kick-up
:30 Single Unders or Double Unders
Shoulder Taps in Pike
:30 Single Unders or Double Unders
Shoulder Taps, Feet on Box
:30 Single Unders or Double Unders
Handstand Walk Around Box
:30 Single Unders or Double Unders
Handstand Walk
Wod Prep
OVERHEAD LUNGE PRACTICE & LOADING | 4:00
Increase weight with each set.
3 Sets
10 Synchronized Overhead Lunges with partner
Metcon (Time)
RX
5 Rounds With a Partner:
50 Double Unders (each)
50-ft. Single-Arm Overhead Walking Lunge (50/35#)
Intermediate
50 Double Unders (each)
50-ft. Single-Arm Overhead Walking Lunge (35/25#)
Modified
50 Single Unders (each)
50-ft. Single-Arm Overhead Walking Lunge (25/15#)
Cool Down
3 Sets
:30 Groiner Stretch / Side
:30 Calf Stretch / Side
:30 Seated Torso Twist